Best Food Sources For More Strong Bones

Solid casing is essential not only to the aesthetics of one’s body but also to protecting internal organs and anchoring muscles.

Bone health is key for good posture, equilibrium and strength – two essential ingredients needed to build solid bones are calcium and phosphorus. Supplements such as nutrients, proteins and minerals should also be consumed regularly in sufficient amounts. Although developing healthy bones begins at birth, it is still essential to follow an appropriate nutrition plan throughout our lives. At around 30 years old or following menopause for women, bone thickness significantly decreases. Below are a few “super food varieties” to assist you in supporting bone health throughout life.

Milk:Calcium-rich dairy products such as low fat or nonfat milk is the ideal source for proper bone development, according to the National Institute of Child Health and Human Development (NICHD). Low-fat or no fat milk provides plenty of calcium without extra fat that inhibits absorption by your body, as well as essential supplements like Potassium, Magnesium, Riboflavin Phosphorus and Nutrient D, An and B12.


Dairy Items: According to an earlier National Institutes of Health report, cheese and yogurt have long been touted as excellent sources of calcium due to their high calcium levels. If lactose intolerance is an issue for you, other dairy items with either no lactose content or lower levels may also provide relief.

Sardines: Sardines contain high concentrations of calcium and Vitamin D – two elements vital to bone health. According to nutritional principles, eating three ounces of canned sardines provides roughly equivalent calcium as drinking some milk.

Salmon: Fish is another crucial food source for maintaining healthy bones due to its abundant supply of omega-3 unsaturated fats, calcium and other vital nutrients – in fact, just three-ounce piece provides over 100% of your daily Vitamin D requirement!

Greens: Sodden green vegetables such as broccoli and bok choy are great sources of calcium. In addition, traditional southern fare dishes like collards and turnip greens also provide daily doses of this mineral-rich food source. Consuming an abundance of these veggies will help strengthen bones while simultaneously slowing calcium loss to promote bone development. Plant sterols (steroid chemicals) converted into the chemical form called calciferol is necessary for calcium consumption.

Nuts And Seeds:There are multiple ways nuts and seeds can support bone development. In addition to being packed with calcium, pecans, almonds and flaxseeds provide important minerals and omega-3-unsaturated fatty acids; and the presence of potassium in certain nuts such as almonds and peanuts helps offset any calcium lost through pee.


Squeezed Orange:Oranges are essential in helping promote bone development as they’re packed full of vital vitamins, minerals, and calcium. Oranges may especially benefit those who cannot receive their daily calcium requirements through dairy products; so try including more oranges into your daily diet to support stronger and better bones!

Combine them with regular exercise and restricting smoking or liquor intake and you have an arsenal of food items that can significantly impact the foundation of a strong skeleton, altering controllable factors in their way.